Strength:
Weighted Dips 5×5 + 10 Unbroken Chest to Bar Pull Ups

Met Con:
1000m Row
40 Toes to Bar
20 Handstand Push Ups
Rest 1 min
500m Row
20 Toes to Bar
10 Handstand Push Ups
Rest 1 min
250m Row
10 Toes to Bar
5 Handstand Push Ups